O’Hare CrossFit – CrossFit
Warm-up
A.: Metcon (No Measure)
Three Sets
Ring Row Hold x 20 seconds
Crab Hold w/ Leg Lift x 20 seconds **Fingers Forward**
Paloff Press x 8-10 side
Strength
B.: Metcon (Weight)
Every 3 minutes x 3 sets
Dumbbell Deadlift x 6 reps
Dumbell Lunge x 6 steps
Dumbell Hang Power Clean x 6 reps
Dumbell Thruster x 6 reps
Conditioning
C.: Metcon (No Measure)
Bike, Row or Run
20 minutes @Easy Pace
Every minute on the Minute Perform 7 second Max Effort Sprint